Low Carb Recipes: Italian Chicken Alfredo Broccoli
People on the Atkins diet often think that Italian food is a no-no for their diet list. But, Kent Altena* proves this wrong by introducing in this video a Chicken Alfredo Broccoli dish, which is suitable for the Atkins induction phase and almost any low carb diet or low sugar diet. To make this dish Atkins diet friendly, spaghetti squash (which is used in this video), Dreamfields pasta, or riced cauliflower may be used as an alternative to the high-carbohydrate Italian pasta.
There are four main things to prepare for this dish: the chicken breast, the spaghetti squash, the Alfredo sauce, and the vegetable (broccoli). First thing you need to prepare is the chicken. Sauté the chicken with olive oil, salt, and pepper while spicing it up with Italian seasonings. Next: cook the quartered spaghetti squash (make sure its insides are all scooped out) in a frying pan for about 20 minutes. Then cook the broccoli for about 8 minutes. While preparing all three ingredients, you should be starting with the sauce. To make the Alfredo sauce, you need to melt a cup of butter in a frying pan. When it has melted enough, add up to 8 ounces of cream cheese, a teaspoon of garlic powder and a clove of garlic. Mix and stir using a wire whisk and let it cook until the cream cheese has melted, softened up, and the mixture is no longer lumpy. Then add half a cup of water and a cup of heavy cream into it, making sure to maintain the smoothness of the sauce. Add half a cup of grated Parmesan cheese and about 3 to 4 ounces of regular shredded Parmesan cheese. Stir until completely mixed and melted. Then add 1/8 teaspoon of black pepper and mix thoroughly.
After preparing all four main ingredients, preparing the dish itself is the next step. Have the cooked chicken breast sliced into cutlets, then put it in the pan together with the Alfredo sauce and the broccoli. Make sure to blend them well to combine the flavors. Then be ready with the cooked spaghetti squash. Then you are done: a sumptuous low-carbohydrate Italian food, Chicken Alfredo Broccoli.
- Chicken: Chicken breast, olive oil, salt, pepper, and Italian seasonings
- Spaghetti squash, quartered
- Broccoli, chopped
- Alfredo Sauce
- 1 cup of butter
- 8 ounces of cream cheese
- 1 teaspoon of garlic powder
- 1 clove of garlic
- ½ cup of water
- 1 cup of heavy cream
- ½ cup of grated Parmesan cheese
- 3-4 ounces of regular shredded Parmesan cheese
- 1/8 teaspoon of ground black pepper
Makes eight servings.
Nutrition Details for 8 servings:
- 3.7g Total Carbs, 28g Protein , 38g Fat, 470 Calories
*For more Atkins Diet Recipes see the popular Atkins Diet Geek Blog, by Kent Altena, which has a post on Atkins Diet Recipe Videos.
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Filed under: Low Carb Recipes
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